Flip Dog, is our Pose of the Week
Flip Dog, (Camatkarasana in Sanskrit) is a pretty new addition to the yoga canon. One poetic translation of Camatkarasana means “the ecstatic unfolding of the enraptured heart”.
If you are new to a yoga practice, it is best to introduce this pose slowly, start of with stacking the hips in Three Legged Down Dog.
How to do Flip Dog:
1. Starting in Down Dog, lift the right leg towards the ceiling into Three-Legged Dog.
2. From here, bend the right knee and tilt the pelvis to the left, opening the hips. By now you should be able to look through the opening between the right armpit and right hip and relax the neck.
3. Starting to flow, simultaneously lower the right foot towards the ground on the left side, while the left foot naturally swivels to point towards the back of the mat. During this process, the right hand naturally lifts away from the ground and over to the left.
Keep reaching the lifted fingertips away from the body and stretch towards the front of the mat.
4. When the right foot lands, keep a bend in the knee and the foot flat on the ground—notice the stretch in the hip flexor. As the right foot lands, position the feet under the knees and inline with the hip bones. Let the head delicately drop and gaze past the lifted fingertips. The chest and hips reach high towards the sky, providing more backbending power.
Tips: If there’s any tension in the low back, make sure that the torso is extending in opposite direction instead of crunching the spine. If needed, inch the toes of the right leg out, away from the midline and reach the extended (right) arm straight to decrease the degree of back bend.
To protect the lower wrist, remember to lengthen through the weight-bearing arm also making sure to stack the joints (shoulder over elbow over wrist) and make sure that you’re distributing weight evenly between both feet and the grounded hand.
Also, during the transition, provide a micro-bend in the weight-bearing elbow to prevent a lockout.
Benefits of Flip Dog:
- Opens up chest, lung, and shoulder areas
- Opens the front of the legs and hip flexors
- Builds strength in shoulders and upper back
For many years I have enjoyed an active lifestyle, this included rock climbing, mounting biking and windsurfing now days its all about the yoga, swimming or going to the gym, and along side all of these I take a great interest in the foods that I consume. I love to research new recipes and know how all the different whole foods that I am using are going to benefit me not only with my physical body but also my mental body. I love to share and inspire people to be come healthier be it through yoga, or adopting a cleaner whole foods eating plan.